About Progress

There's something that I often see in my young children, that we lose in adulthood, and it's the ability to abandon fear and ego, and to create. In today's interview Brooke Schultz calls creativity the backdoor to personal progress, and I couldn't agree more. Her outlook will inspire you to see the potential to create in your day-to-day life by adding a little intention and fun in to the things you already do. Brooke is a multi-passionate creative who shares the highs and lows of her creative pursuits. She has several ways to help ignite the creative flame in your own life, and invites you to have the courage to take just five minutes and do the messiest version of your vision. The impact of your creativity goes beyond just yourself, it is worth investing in because you never know what the ripple effect is going to be. Sponsor: Try Headspace FREE for 30 days by going to Headspace.com/PROGRESS Finding Me Academy My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These episodes feature real women from this community who are answering the question “How do you…?” about their various passions and pursuits. Leann is a mom of 4 living with a chronic illness, MS, which she was diagnosed with while her children were very young. She radiates a positive outlook and says, "It is so beautiful to do something good with the bad part of your story." She now runs a charitable kids' triathlon called "Tri 2 Beat MS." She wanted to create something that inspires physical fitness, includes as many youth as possible, and raises money for a good cause. This is her story of how she became a director, how a community came together, and how ultimately she continues to learn from the challenges it presents. A huge bonus is that she wants to mentor more of you in to being charitable race directors, tune in and even reach out if you're interested! Finding Me Academy My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

How long do you think it takes to build a habit? Whenever I ask this question I get a wide range of answers, and I'm here to tell you that those methods that you're referencing, probably don't work for you. And there is a good reason why. So, if you feel like now that we're a few months into the new year and your well-intended habits have started to slip, I'm here to teach you how to make them stick instead. In this episode you'll get the pared down version of what I teach in my free class, and even some of what I teach in my Sticky Habit Method course. Meg, from Sorta Awesome podcast, and I discuss my own story as a perfectionist who struggled on both ends of the all-or-nothing spectrum, and how I started working towards helpful habits. I'll even explain how to establish a baseline habit, something that you can do on your worst days, so that you at the end you feel equipped to do something with what you've learned. Finding Me Academy My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I used to teach an entire class on procrastination, because from time to time we are all subject to it's relentless grasp! The goal is not to prevent it entirely, but instead learn how to manage it. I have narrowed it down to one question you can ask yourself when those feelings come up, and you probably haven't considered it before. Procrastination can be sneaky, sometimes we think it's productivity, so I also offer some ways to identify the difference. Give it a try, your answers to these questions may surprise you! Episode on motivation. Finding Me Academy My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Toni Collier is a Hope Coach, author of Brave Enough to Be Broken and the founder of Broken Crayons Still Color, an international women’s ministry that helps women process their brokenness and reclaim hope. Her passion is to show women that they can be both broken and beautiful as they work out their healing. If you have ever felt "broken" then you are not alone. I, too, spent YEARS thinking that I was especially broken—meaning too broken; broken beyond repair to fix. I’ve felt this way with recovering from eating disorders, when honestly there was no “recovering” happening, to major issues within my marriage and parenting, and even to some regular small issues I face like maybe being the world’s worst texter. Toni's personal story of living a double life of perfectionism to find approval outside of abusive relationships is absolutely inspiring. If you're ready to break free from whatever brokenness is holding you back then this episode is the perfect place to start towards healing. Episode references: Internal Family Systems, Boundaries For Your Soul, Replenishment Cycle from Tom Paterson Finding Me Academy My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method This episode is brought to you by EveryPlate. Get $1.49 per meal by going to everyplate.com/podcast and using code 'progress149' and by Fabric by Gerber Life, apply today in just 10 minutes at meetfabric.com/progress Learn more about your ad choices. Visit megaphone.fm/adchoices

I used to think that the only way I could change myself was by being hard on myself. This led to a lot of self-criticism, as I tried to achieve very high expectations, and did not work well for me. I never would have believed that there was any other way, until now. I replaced criticism with compassion and can see how accepting myself led to actual growth. In this bite-sized episode I'm sharing two very personal examples of some tough things I've dealt with in the past and very recently where I could have had a lot of self-criticism, but instead fought for compassion. When we sink in shame and despair, we do not progress. I want to encourage you to show yourself compassion, and use the other progress principles we've discussed (curiosity and courage!) to open up your path towards deep and lasting change. Episode from the fall on self-compassion. Finding Me Academy My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

With the benefit of hindsight on my side, I can look back and see a stark contrast between the way I felt after my third child was born, and the way I felt after my fourth child was born. As I'm currently back in that season with my fifth newborn, my reflection allows for the things I want to teach you today: the difference came from whether or not I was feeling like myself. It's a concept that is easier said than done, especially for many women that I hear from, so I've boiled it down to three big ways you can feel like yourself every day. Do you ever feel like you have a life that you should be happy with, but the day-to-day leaves you drained, impatient, and resentful? After listening to this episode, and implementing the three shifts, you should be able to have more energy for your responsibilities, more presence of mind, and the clear ability to make choices that align with your real values. And if my story doesn't convince you that this is important, then I hope the stories from our community will, because prioritizing yourself IS prioritizing what matters. Ultimate Values Exercise + Values Episode Finding Me Academy My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method This episode is brought to you by PrepDish, try it for 2 weeks free at PrepDish.com/PROGRESS Learn more about your ad choices. Visit megaphone.fm/adchoices

This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving lately and my commitments for the upcoming month. I hope this glimpse into my life, my family, my work, and my own self development encourages you in your own journey. Around here the goal is never perfection, just to keep trying, even if in very simple ways. I think you'll see that with all of the big changes going on for me, taking the smallest of steps has helped to keep me afloat and feeling like myself. As always, I encourage you to get messy, too! My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Every relationship deals with conflict, just in different ways. Some are avoidant, while others are confrontational. Some are constantly simmering, while others are explosive. Our guest today is therapist Trevor Hanson. Not only does he want to help us reframe how we see conflict--not an inhibitor to a successful marriage, but necessary to it—he wants to help you get better at what he calls “healthy conflict—” the kind where we can come together with different fears, needs, and messages, but still come away connected. Because a partnership takes two people, with different backgrounds and different emotional responses, couples can often find themselves caught in a negative cycle. Trevor goes in to detail about what this can look like, and offers advice on where to start. In his words, "If you can change at least one half of the cycle, you've changed 50% of the problem." Kwame Christian on conflict and people pleasing. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method This episode is brought to you by Headspace, try it for free for 30 days when you go to headspace.com/progress This episode is brought to you by LuvBug, get a free 7 day trial at LuvBuglearning.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These episodes feature real women from this community who are answering the question “How do you…?” about their various passions and pursuits. Today's episode features Kylie, a mom who got into photography as a passion and profession. She shares how this is something she's loved since childhood and her progression since then. If you've wondered how to get into photography as a creative outlet, you'll be inspired by Kylie's belief that anyone with a camera can be a photographer - and that includes your phone! She also has tips and tricks for where to find resources to support you as you explore a potential new hobby that allows for documentation, creativity, and growth with a new skill. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Emily is a mother of 6 struggling to juggle the various demands of her life, including finding time for herself to pursue higher education. What started off as a surface level issue of finding the time and focus for her writing, turned into a deeper conversation about family support and communication. This same thing happens quite often when I am coaching, where women think they are struggling in one area but it is really much deeper. As you listen to this live coaching call with Emily, you can apply some of the questions and thought processes to your own life. In this episode specifically we talk about re-potentializing (I explain it!) and how to manage the support, or lack thereof, from loved ones. We will all experience really good people, even close loved ones, that are not enrolled in our visions. This episode will teach you that you can honor their fears without bending to them. Past coaching call on rituals with Sara My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I once had a workshop attendee ask me about self-love, and I answered honestly. I don't always love every part of myself, but I do respect myself. This is a different attitude than what was initially more popular when About Progress first started, and many voices were echoing that to "just love yourself" would fix everything. In this short episode I want to ask you, what would change for you if you moved the goal post from love to respect? I also share some wise marriage advice that applies here, and some questions you can ask yourself to shift your mindset. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Quick disclaimer! While not explicit, the topic we are covering today is adult in nature. Those who typically listen with kids around may consider putting in earbuds instead. Over the last 6+ years talking about perfectionism on this blog and podcast we have covered intimacy, but never specifically this topic. Today's episode address the ways that perfectionism interferes with, and even sabotages, the way you show up to, and experience, sex. This is not an interview meant to make you feel uncomfortable and discouraged, but it will help you examine your behavior and give you some things to try if you want to get more comfortable with your sexuality. After reading her illuminating book, Come As You Are, I was determine to have this author on the podcast. A few years later, we finally get to learn from our expert guest Emily Nagoski PhD, a sex therapist, who specializes in teaching women to live with confidence and joy inside their bodies. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method This episode is brought to you by EveryPlate. Visit everyplate.com/podcast and use code progress149 for $1.49 per meal. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I want to talk about curiosity, but I first have to address our desire for certainty. We tend to want straightforward, black-and-white, prescriptions for the 'right' way to be. But what happens when things inevitably don't work out the most perfect way? We blame ourselves for that failure. So, instead of certainty I want to encourage you to lean into curiosity. From pie crusts to parenting, you can get curious about failures. If you find yourself spiraling towards the shame and blame cycle, the tips in this episode are for you. Along with previously shared progress principles like courage and discomfort, this way of reframing failures will be a helpful tool in your progress journey. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

A few years ago I got really interested in block planning after seeing the success that some other influential people were having with this way of scheduling their days. For a while I found it helpful, until real life started getting in the way. I still acknowledge some of the pros to block scheduling, like dividing your focus and making less decisions, but also see some downsides that affected myself and others. If this method, or others, has felt too rigid or required too much energy to maintain, I want to introduce rhythm scheduling and how a more flexible approach can feel like a better fit for you. Through my own personal examples, as well as the examples of several different types of women that I have worked with, I'm going to guide you through identifying your own seasons and guideposts for this method. Rhythm scheduling is meant to be flexible, it's allowed to change throughout your year, and it has an emphasis on your actual priorities. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving lately and my commitments for the upcoming month. I hope this glimpse into my life, my family, my work, and my own self development encourages you in your own journey. Around here the goal is never perfection, just to keep trying, even if in very simple ways. I think you'll see that with all of the big changes going on for me, taking the smallest of steps has helped to keep me afloat and feeling like myself. As always, I encourage you to get messy, too! Baby E's Birth Story, DSL Training My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Has your spiritual life shifted the last few years? You’re not alone. And while that can be beautiful (and of course challenging), it also poses some logistical challenges. Including: what can a personal spiritual practice look like for me now. Years ago, I did something terrifying: I shared with the internet about my then decade-plus series of faith crises. One of the things I didn’t get to share there, but I did in a later episode, is how these years challenged my actual habits of nourishing and maintaining my spirituality. That’s why today I am looking forward to sharing a coaching call I did with a Progressor named Heather—a woman who is experiencing a change in her season, and a shift in her spiritual life that she wants to support with a new habit. I know it’ll help you do the same—whether that’s now, later, or simply to help someone else going through it. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These episodes feature real women from this community who are answering the question “How do you…?” about their various passions and pursuits. Today’s episode features Michelle, a mom who wanted to empower her kids to try everything, to be courageous, and do things that scare you. From drawing, to rock climbing, she pursued the interests that her kids had, right alongside them. She learned that all of her "have-not skills" now bring her joy, and she can actually do so much more than she thought she could. If you are needing that extra little push to do something, which we love to do around here, this interview will inspire you. Michelle describes how allowing herself to adventure more, in a literal outdoor sense at first, overflowed into more areas of her life that she wasn't expecting but now benefits greatly from. She also shares one really specific and doable tip: start small. Listen to her break that down even more and why it matters so much! My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

After 15 years of marriage, I was reflecting on the conflict between my husband Brad and I, and it's not what you might expect. Our problem was a lack of conflict due to our people pleasing tendencies. With awareness, time, and work, we learned to face our fears and get good at conflict. Today's eye-opening interview taught me another word for this: negotiation, and it's not just reserved for business and law. Though he is a lawyer, my conversation with Kwame Christian is not what you might expect from one. He shares his own story as a recovering people pleaser and how he navigates relationships now. Kwame has really practical tips, such as using his compassionate curiosity framework, that you can implement right now. Plus, he advocates for having a strong relationship with yourself, including questions you can ask to make valuable improvements. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Often at the beginning of a new year we are bombarded with the messaging that we need to change our bodies in a very specific way. I want to dive into that a little bit today, but know that this is not an episode about loving or accepting our bodies. I am being very honest about my current struggles as I'm heavily pregnant and just getting older. And I don't necessarily have a magic recipe for dealing with this, but I do have a mantra that I tell myself that settles my thoughts just enough: BODIES CHANGE. In this bite-sized episode I'm sharing some more vulnerable thoughts so that you realize that you don't have to feel so alone. You don't have to carry the weight of the pressures you're facing anymore. My hope is that in sharing what works for me, maybe the same simple touchstone will help you connect back to yourself when you need to. My FREE DSL Training My FREE habits class Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

The "Do Something List" is the one thing that really started this all - the blog, the podcast, the community, and everything else. Several years ago, and six months before I turned 30, I had an idea to create a sort of bucket list. I have spoken about this time in our lives before, and share more in the episode, but it was truly a time where I just did not feel like myself. From the outside, I had everything I wanted, but on the inside I felt like a shell of myself. Pursuing that first list helped me find me, and I have made one every year since. In this episode I'll walk you through exactly how to create your own Do Something List, and you can get the DSL training that I reference to follow along with me. I'll explain what it is NOT (no goals! no shoulds!) and what it IS. The most important thing to remember is that this list will not be something that you fear, it will be something that feels fulfilling and grows with you in your current season. You'll hear me go through the whole process as I create my own 2023 list, with steps to support you if this is your first time or fifth time doing this. My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I had the idea to start sharing "progress principles" based on things that I was struggling with personally, and that my coaching clients were struggling with, as well. Today I want to come back to something that you will be familiar with if you've been a long-time listener, and that's the all-or-nothing trap. I don't like to encourage any extremes here, but can it really work to do things in the middle? I say yes! And it starts with courage. In this bite-sized episode I have three tips that will give you the permission, and gentle nudge, to have courage when it comes to your personal growth. I hope you take that courage and lean into it to do something (not all or nothing!) with what you've learned today. My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Last year I had the opportunity to interview a returning favorite, Dr. Jennifer Finlayson-Fife, and her sister Carolyn Bever, which produced two of the most thought-provoking episodes of that year. We discussed how to parent your perfectionistic child in part one and part two of that interview. During that conversation the idea of self-expansion was brought up, and I knew we would need a whole future episode to deep dive that topic. Today is that day. Dr. Jennifer Finlayson-Fife joins me to explain what it is, and why self-expansion will improve every area of your life, including relationships (her major area of expertise!) She offers unique insight as a therapist that will help you ask yourself the tough questions and see what type of self-expansion is possible in your season. Tune in and learn how your pursuit of growth in this way is one of the kindest things you can do for your relationship with your self, and with others. My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving lately and my commitments for the upcoming month. I hope this glimpse into my life, my family, my work, and my own self development encourages you in your own journey. Around here the goal is never perfection, just to keep trying, even if in very simple ways. I think you'll see that with all of the big changes going on for me, taking the smallest of steps has helped to keep me afloat and feeling like myself. As always, I encourage you to get messy, too! My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Before you dive head first into a list of goals or resolutions for the new year, I want you to do something first. Get clear about your values. In this episode I will teach you why that matters, down to the impact it can have on your smallest day-to-day decisions. And for those of you asking, "What even are my values?" I created the Ultimate Values Exercise, a thorough, yet approachable, place to start. (And here's the 15 minute online quiz I mentioned.) Tune in to hear four truths about values, my top five values, and an extremely vulnerable story related to one of them: leadership. It's a voice memo I recorded during a low point with the podcast, one that I never intended to ever air. I'm sharing it now to illustrate how knowing my values, and clinging to them, kept me going during a lot of self doubt. I hope you feel inspired and equipped to begin living a more value driven life that is truly fulfilling, meaningful, and clear. Get my Did Something guide in the weekly newsletter! My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

In this month's edition of "Dear Progressor," you'll hear from members of this community who called in and answered my prompt to share their did something lists. I based this on the idea that we need to look back in order to better look forward - in this case to a new year! This episode is really fun because it's not just a laundry list of goals and achievements. We get to hear a lot of fun things! And I kick it off with 3 things on my own did something list. These women share things ranging from the word that describes their past year, the old hobbies they got back into, returning to their education and even book publishing! I hope this inspires you to create your own Did Something List so you can see all that you really did accomplish over this past year and go confidently into 2023. My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

I feel pretty in tune with the rhythms of this community, so I tried to predict what topics we (including me) would need as the year ends and a new one begins. I find that many of us have heightened expectations, yet lowered faculties from all of our demands, and that can lead to some anxiety. Today I'm talking with licensed therapist Kimberley Quinlan, an expert on anxiety disorders in her practice and on her podcast, My Anxiety Toolkit. This is her second time on the podcast, you can listen to the first interview here. Kimberley breaks down several safety behaviors that you may be engaging in, and the way she describes perfectionism as one of them is spot on. Her advice for approaching the new year is to know your values instead of set goals, and be very compassionate to yourself. We both offer our personal experiences related to the topic, she shares some research on procrastination, and then ends with a challenge for you to put pen to paper and set yourself up for success as we move into 2023! Get my Did Something guide in the weekly newsletter! My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

Managing life is about managing your expectations, and that can be a tough truth to learn. But I want to caution against high expectations that are too high, and also low expectations that are too low. The word switch I want to offer is to use the word WISE. And that will make your expectations subjective, because what is wise for you may be unwise for another and vice versa. I'm linking two episodes on limitations, one deep and one practical, because wise expectations can be about accepting limitations, too. I myself am about to enter a new season, having a newborn again after five years, and will need to really manage many of my expectations. In this episode I'm sharing my wise expectations about this upcoming time. As you approach your own shifts, or even just a busy end of the year, how can you manage your expectations more wisely? My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

I love the energy that the new year brings, because for many of us it's a time for looking forward and making new plans. I have a whole episode about being a January Joiner that you might love! But, I need you to know this was not always true for me. For years and years I did not set any goals or resolutions, I couldn't even keep a daily planner because I was afraid of setting expectations and failing. Trust me when I say that I have been on both sides and this workshop-style episode is for everyone listening. Let me explain to you how to look back, so you can look forward with four reasons why this matters as well as a very personal example of how this has played out in my life. You know that in this community we have a big focus on "Do Something," but today we're changing it up and I'm guiding you through your own "Did Something" list to end this year on a high note. You'll hear me walk through this in the episode, but make sure to sign up for my weekly newsletter to get it in digital/printable from. My FREE habits class is now available!! Full Show Notes Sticky Habit Method DSL Workshop in January Learn more about your ad choices. Visit megaphone.fm/adchoices

This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving lately and my commitments for the upcoming month. I hope this glimpse into my life, my family, my work, and my own self development encourages you in your own journey. Around here the goal is never perfection, just to keep trying, even if in very simple ways. I think you'll see that with all of the big changes going on for me, taking the smallest of steps has helped to keep me afloat and feeling like myself. As always, I encourage you to get messy, too! To celebrate 6 years of the podcast I'm giving away packages of my favorite things! Write (or update) a rating and review for a chance to win! My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

"I need to figure out how to reset some of those routines and some of those self-care habits so that I can feel more fulfilled and less defeated as I show up to my day-to-day life." That's how Taryn, who you'll hear from in this coaching call, described her current struggle. Can you relate? We all experience seasons in life, and not just the ones where the weather changes. We may have seasons of consistency with our routines and self care that have us feeling really fulfilled. We may then have busy seasons where things like sickness or schedules can really get in our way. In this episode I work with Taryn to break things down, and to help her stay connected to herself as she sets up a plan to get back into the routines that make her feel the best. Tune in and see how this framework can work to support you before, during, or after your busy season when you personalize it to your situation. The Instagram reel that I mentioned! My FREE habits class is now available!! Full Show Notes Sticky Habit Method This episode is brought to you by BetterHelp. Give online therapy a try at betterhelp.com/progress and get on your way to being your best self. Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, we’re featuring an episode from a podcast you should check out. Habits You Love, hosted by Kayla Fassio, is a mental health podcast about self-love, self-healing, and spiritual evolution. Join Kayla on her journey of trauma healing and discovering the power inside you! Available wherever you get your podcasts. Learn more about your ad choices. Visit megaphone.fm/adchoices

These episodes feature real women from this community who are answering the question "How do you...?" about their various passions and pursuits. Today's episode features 43 year old, mother of 3, Sarah. She is in the midst of a big goal: summitting 48 peaks above 4000 ft in New Hampshire, before she turns 48! Sarah explains her journey of having a larger goal, breaking it down into a reasonable goal, and even further breaking that down into something totally doable. She is a wonderful example of getting out of that all-or-nothing mindset and tackling the things on our lists bit by bit. You may not be curious about hiking, but there is likely a different version of these "peaks" in your life. This inspirational episode will give you the encouragement to be flexible, to zoom out, and to work towards those goals that are valuable to you. And if hiking is your dream, she has lots of practical tips, too! My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I am willing to bet that even the most confident person you can think of probably feels inadequate from time to time. Another way you might describe this feeling is by calling it self doubt, and that's a struggle that I often hear from women in this community. Today I'm talking with fellow podcaster, Sara Dean. And even as a woman that radiates confidence she knows what to do when you feel inadequate because she has learned some tough personal lessons on the subject. To start, we talk about why women specifically may deal with self doubt and inadequacy more often. Then, Sara has four ways to use the information that you already have about yourself to help you feel qualified, capable, and worthy of achieving the things you want for yourself. And if you listen to the end I issue a little "extra credit" challenge, based on her advice, that we can do together! My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I once wrote a rejection email and had it posted online by the recipient. Sounds dramatic, doesn't it? Sometimes the thought of rejecting someone or something, by saying no, sounds too dramatic. So we say yes. And then we start to feel resentment, we stop showing up, or we drop the ball on important responsibilities. Sometimes we have to learn to just say no. In this bite-sized episode I give you the whole rejection email story (it has a happy ending!) and my reasoning behind why a generous no is so much better than a guilted yes. I hope this tip helps you feel prepared heading into a typically very busy season! To celebrate 6 years of the podcast I'm giving away packages of my favorite things! Write (or update) a rating and review for a chance to win! My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

First of all, thank you for being here with me to celebrate SIX YEARS of the About Progress podcast! This is a fun episode because we get to hear from you, the listeners, as well as me and my husband, Brad. I'm answering questions about general faves, favorite guests and interviews, and my biggest successes. Plus, I'm sharing some non-favorites and tough stuff that has gone on behind-the-scenes. Thank you to everyone who submitted a voice note, they are all a great example of the special community we have here at About Progress. I am looking forward to the years to come and hope you'll continue to grow with me! P.S. Remember the ongoing giveaway right now where you can be entered to win some of my favorite things when you leave or update a review on Apple podcasts. My FREE habits class is now available!! Full Show Notes Sticky Habit Method This episode is brought to you by ZocDoc. Download the free app at zocdoc.com/progress and start your search for a top-rated doctor today. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today's bite-sized episode is inspired by a conversation I had with my membership group, the Strive Hive. And it falls under the umbrella of something we talk about often, which is how to avoid the all-or-nothing mentality. So the question is, can you take self-compassion too far? The short answer is yes, but I want you to understand the why, and how to refocus if you need to. If you've found yourself becoming apathetic, or self-enabling, I have some tips to help you zoom out and take action while still feeling aligned with your values, the things that matter most and help you feel like you. My FREE habits class is now available!! Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I have been surprised by something as an adult...I stink at friendship. When it comes to making new friends, or even staying connected with old friends, it has just become harder and harder. I also find myself become more and more introverted as I get older. And I think many of you can relate. Making and keeping friends as an adult has always seemed to be a hot topic, so if we're all feeling this pull then why is it still so tough? Psychologist and best-selling author Dr. Marisa G. Franco joins me today to offer the science backed reasons behind loneliness and relationships in a way that will have you nodding along in agreement. Honestly, you may even audibly gasp at some of her explanations - in a good way! The hard things you have been experiencing when it comes to friendship are real, and they have names, and there are ways to really support yourself through them. Get notified of when my habits class is available Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving lately and my commitments for the upcoming month. I hope this glimpse into my life, my family, my work, and my own self development encourages you in your own journey. Around here the goal is never perfection, just to keep trying, even if in very simple ways. I think you'll see that with all of the big changes going on for me, taking the smallest of steps has helped to keep me afloat and feeling like myself. As always, I encourage you to get messy, too! To celebrate 6 years of the podcast I'm giving away packages of my favorite things! Write (or update) a rating and review for a chance to win! Get notified when my habits class is available Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I used to let my inner critic be the loudest voice in the room. It was forcing me to be an over achieving perfectionist that was never satisfied with anything, and only ever increasing in demands. This cycle persisted for years, until I began a little experiment that led to where we (you and me!) are today. My whole life changed when my inner voice went from being one of criticism, to one of self-compassion. I used to think that if I was gentler on myself, it would work against me. The opposite turned out to be true. This episode is a retelling of my own progress-over-perfection journey with an emphasis on the few key things that have made all of the difference. Plus, a little more on that initial experiment that turned into the podcast and teaching platform I never knew I needed. Get notified of when my habits class is available Full Show Notes Sticky Habit Method This episode is brought to you by BetterHelp. Give online therapy a try at betterhelp.com/progress and get on your way to being your best self. Learn more about your ad choices. Visit megaphone.fm/adchoices

Is there something that has made you think other people can do that, but not me? This is part of a monthly series to convince you otherwise. These episodes feature real women from this community who are answering the question "How do you...?" about their various passions and pursuits. Today's episode features my friend, Sarah, and whether rock climbing is something you are curious about or not, she will inspire you to pursue (or find) your own passion. Her unique story actually starts with heartbreak and, with some real bravery, turns into hope. It's about getting outside of your comfort zone, finding something that excites you, and even making new connections. Maybe that won't be rock climbing for you, but it's time to figure out what your version of rock climbing can be. Get notified of when my habits class is available Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I had a personal experience earlier this year that led me to realizing I was deeply exhausted, and seeing the affects of it in several areas of my life. In particular I noticed that my, like many of our, relationships had taken a beating. Whether that is with family, friends, co-workers, or even the relationship we have with ourselves. I invited my friend, author Carol Lynn Pearson, to return to the podcast to discuss all things relationships. She is a woman who has changed thousands of lives through her story, and storytelling. One of those lives is mine. In this conversation she teaches us how to deeply love and accept people, including yourself. Get notified of when my habits class is available Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

I really hope I'm not alone in feeling this way sometimes...and the feeling I'm talking about is when you have something you realllly don't want to do, but you realllly need to do it. This could range from something small, like sorting papers for scrapbooking, to something big like a long term project or habit you want to adopt. So, I have ONE easy way to get things done when you don't feel like doing them to share with you today. In this short episode you will hear my simple tip and the ways that I apply it in my real life, and how that has helped me. It involves using something you love, something that brings you joy, and pairing it with something you're less excited about doing. It sounds simple enough, but hopefully my explanation will give you the motivation to get started and make some of the progress that you really want. Get notified of when my habits class is available Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever found yourself in a "What's next?" phase of your life? Lots of possibility, and the opportunity to even explore them, is a good thing! So, why can it be so hard to take action? Sometimes when we lack certainty, it feels uncomfortable to start something new. That's why today's coaching call is focused on answering this question, "How can I take action without knowing the end form the beginning?" In this episode I talk to Madeline, who finds herself with the ability to think of lots of good ideas, and the inability to act on any of them. Once we discover that her fear is a result of not knowing exactly how things will end up, we unpack how she can address that. If this resonates with you, you'll leave this episode with two questions you can ask yourself and a better understanding of why it's okay to move into your discomfort zone to finally feel some good growth. Get notified of when my habits class is available Full Show Notes + Transcript Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

A trade-off is when you do something, instead of something else. Simple enough, right? But whether subconsciously or consciously, trade-offs can carry their own emotional weight, which can bring up a lot of uncomfortable feelings surrounding them. Unfortunately, trade-offs are inevitable and you could be making one right now. In this episode I'm sharing several stories about making trade-offs, like how when you think you aren't making any, you may be making some of the biggest ones. Going back to my previous episode about accepting our limits, I'm here to elaborate on how to WIN at your trade-offs. When you ask yourself one simple question (hint, WIN is an acronym!) you can more easily identify the heart of your choices, and feel confident in your trade-offs. Get notified of when my habits class is available Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Earlier this year I read a book that I knew could be life-changing for the women of this community. It contained research backed information on how to handle burnout that surprised me, and may surprise you, too. In this interview with co-author Amelia Nagoski, we dive into what burnout really is, what it's stemming from, and how to actually unlock the accompanying stress cycle that we sometimes can't seem to escape. Amelia and her twin sister Emily researched and wrote this book, and even they learned some things they weren't expecting. Amelia explains the primary characteristic of burnout for women, and where true healing can come from. She also breaks down the physiological response that our bodies have to stress, and why burnout even occurs. Lastly, we touch on practical ways to treat burn out (spoiler alert it is NOT through self-care!) and how you can find your own "bubble." Get notified of when my habits class is available Full Show Notes + Transcript Sticky Habit Method Sponsor: Visit Zocdoc.com/progress to download the free app and start your search for a top-rated doctor today! Learn more about your ad choices. Visit megaphone.fm/adchoices

This monthly series features an episode sharing my recent highs and lows, how my habits are going, a Do Something List update, plus what I'm loving lately and my commitments for the upcoming month. I hope this glimpse into my life, my family, my work, and my own self development encourages you in your own journey. Around here the goal is never perfection, just to keep trying, even if in very simple ways. I think you'll see that with all of the big changes going on for me, taking the smallest of steps has helped to keep me afloat and feeling like myself. As always, I encourage you to get messy, too! Get notified of when my habits class is available Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Earlier this year I shared how everything changed when I learned to accept my limits. I have been using this approach with myself and my one-on-one coaching clients and seeing a lot of success, so it's time to share more with everyone. This is a super practical episode, full of the real ways you can set limits to improve your productivity, time-management, and decision-making. I break down the biggest pointers under each one of those categories, and include how this has played out in my real life. You'll hear about everything from our recent car purchase, to my laundry methods, to how I manage work time and family time throughout my days. You don't need to do things the exact same way that I do them, but you will be prepared to take these methods and find ways to apply them in your real life right away. Feel like you just got fire-hosed, but in a good way? Get all of these pointers in an infographic by signing up for my free Go Getter Newsletter! Get notified of when my habits class is available Full Show Notes + Transcript Sticky Habit Method Sponsor: Go to BetterHelp.com/PROGRESS for 10% off your first month of therapy Learn more about your ad choices. Visit megaphone.fm/adchoices

In this month's edition of "Dear Progressor," you'll hear from members of this community who called in and answered my prompt to share small tips that make a big difference. This episode is based on the idea that small wins build over time, in all aspects of our lives. We get to hear from a school teacher staying organized, about the benefits of meal planning and calendar syncing, a laundry hack, how to meditate in a busy day, how to shift your habits and a genius way to store your garbage bags and wash your pillowcases. About Progress is a COMMUNITY, not a fan club! We want to feature YOUR voice on the show. Find out how here! Get notified of when my habits class is available Full Show Notes Sticky Habit Method Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you a self-defined worrier? Though you are likely all too familiar with this feeling, let's define what it means to worry. Worrying is ruminating about a negative outcome, often times completely out of your control. Kelley Wolf has worked to identify the methods for finding love over worry, and achieving a state of flow, or peace and joy. But she also recognizes that worrying will never totally disappear, and even gets vulnerable sharing her own recent worries. In doing so she walks us through her approach to working through those feelings, including the words she actually says out loud. Although Kelley does share where she thinks you can start, and a few of her simple tips, we both emphasize that this is a slow, but worthy process. If you have struggled with an all-or-nothing mindset that leaves you spiraling in your worry, or completely numbing yourself to it, then this is the episode you need to just get started in a better direction. Get notified of when my habits class is available Full Show Notes + Transcript Sticky Habit Method Sponsor: Go to BetterHelp.com/PROGRESS for 10% off your first month of therapy Learn more about your ad choices. Visit megaphone.fm/adchoices